A na u tloaetse ho ipoloka u le sebōpeho kamehla? Joale phomolo hase lebaka la ho phomola. Litlelase tsa ho ikoetlisa nakong ea phomolo li tla ba molemo le tse monate. Lebōpong la leoatle, boikoetliso bo tloaelehileng bo sebetsa ka makhetlo a mangata 'me bo u lumella ho etsa hore 'mele oa hau o be le sebopeho se phethahetseng kapele. Sephiri se lutse ka ho hanyetsa ha tlhaho ha lehlabathe, metsi le moea, e leng se thusang ho koetlisa ho leka-lekana le dexterity. Letsatsi la Basali le fana ka lithupelo tse ntle ka ho fetisisa tsa ho theola boima ba 'mele tse ka etsoang lehlabatheng, ntle le lisebelisoa tse khethehileng le liaparo tsa lipapali. Lenaneo le na le li-blocks tse tharo, e 'ngoe le e' ngoe e kenyelletsa boikoetliso ba cardio, matla le ho leka-lekanya.
Taba ea pele, iphe matla ho tsoa linthong tse u potileng. Ema holim'a lehlabathe le futhumetseng 'me u utloe matla a lefats'e, nahana hore na a kenella joang ho uena ka maoto a hao' me a hasana 'meleng oa hau. Joale hemela holimo, u phahamise matsoho holimo, 'me u utloe ho phahama ha matla a tsoang moeeng o hloekileng oa leoatle le mahlaseli a letsatsi a futhumetseng. Otlolla ka thabo 'me ha u ntse u phefumoloha, butle-butle theola matsoho a hau fatše. Joale leka ho etsa se tšoanang, ho phahamisa ka halofo ea menoana. Pheta makhetlo a 'maloa ho fihlela u ikutloa u loketse ho ikoetlisa ka tsela e atlehang. Boikoetliso bona bo tla ntlafatsa phallo ea mali, bo hlahise mali a oksijene 'me bo hlahise tlhahiso ea li-endorphin, ho theha maikutlo a nepahetseng bakeng sa boikoetliso.
Cardio: ho matha
Qala ka ho tsamaea kapele lebopong la leoatle. Ebe, ka mor'a motsotso, butle-butle fetohela ho mathang hanyenyane, potlakisa kamoo u ikutloang kateng. Haeba lehlabathe le chesa haholo, u ka matha haufi le metsi kapa esita le moeling oa ho sesa. Ho sa tsotellehe boemo leha e le bofe, lehlabathe, metsi le moea o fofang li tla fana ka khanyetso e nepahetseng ho metsamao ea hau, 'me palo ea mesifa e amehang maemong ana e tla eketseha feela. Sebelisa matsoho a hau ka hohle kamoo ho ka khonehang - sena se tla chesa lik'hilojule tse ngata. Boloka mokokotlo oa hau o otlolohile 'me hlooho ea hau e phahame.
Nako: Metsotso ea 10
E koetlisitsoeng: mamello, mesifa ea maoto le ea marako
Matla: li-push-ups
Nōla lehlabatheng, beha liatla tsa hao ka bophara ka pel'a hao, 'me u khumame e le hore molala,' mele le letheka la hao li be teng ka tsela e otlolohileng. Khetho e bonolo ke ho tšehetsa mangole a hao, khetho e thata ke ho tšehetsa likausi tsa hau. Li-abs le li-buttocks li tsitsitse hanyane, mahetla a otlolohile. Ha u ntse u hema, koba litsoe tsa hau ho ea ka lehlakoreng la 90-degree le manonyeletso a setsoe ka holim'a matsoho. Exhale 'me u khutlele sebakeng sa ho qala.
Palo ea ho pheta-pheta: 10-20
Palo ea mekhoa: 3-4
E koetlisitsoeng: mesifa ea sefuba, mahetla, matsoho
Tekanyo: lepolanka le lehlakoreng
Lula ka letsoho le le leng le lutse ka lehlakoreng e le hore letsoho le be hantle ka tlas'a lehetla. Atolosa maoto a hao 'me u phahamise mangole le pelvis fatše, u siee letsoho le maoto feela holim'a lehlabathe. Phahamisa letsoho la hao le leng holimo 'me u lelefatse molala oa hau. Bakeng sa boiketlo ba ho ikoetlisa, khumama 'me u behe lengole la hao le ka tlaase fatše, u siee leoto le leng sebakeng se le seng. Tšoara boemo bona ha u ntse u phefumoloha ka ho lekana le ka botebo.
Nako: metsotsoana e 45-60
Palo ea mekhoa: 1 ka lehlakoreng le leng
E koetlisitsoeng: ho leka-lekana, obliques, mahetla
Cardio: Ho sesa
Bakeng sa mojaro oa cardio sebakeng sena, re khethile ho sesa, kaha phetoho e potlakileng ea mocheso, pele, e tla hlahisa methapo ea mali, e leng molemo haholo, 'me ea bobeli, e tla matlafatsa le ho fana ka matla bakeng sa mohato oa bobeli oa koetliso. Ntho e 'ngoe le e' ngoe e bonolo mona: sesa ka mokhoa leha e le ofe ka metsotso e 10 ntle le ho emisa, ho leka ho eketsa lebelo la hau ka hohle kamoo ho ka khonehang. Metsi a leoatle a tla ba le phello e tsosolosang letlalong 'me, ka lebaka la ho silila ha bonolo' meleng oohle, ho tla thusa ho fokotsa ponahalo ea cellulite.
Nako: Metsotso ea 10
E koetlisitsoeng: mamello, methapo ea mali, mesifa ea maoto, mokokotlo le mahetla
Matla: matšoafo
Hang ha u le fatše, hang-hang u nke sebaka sa ho qala bakeng sa matšoafo: nka mohato o molelele pele, otlolla sefuba sa hao, hula ka mpeng ea hao ho tlosa ho kheloha ho feteletseng ka mokokotlong o ka tlaase. Beha matsoho ka pel'a sefuba, u hatella liatla tsa hau hanyane ka hanyane: ka tsela ena u tla kenyelletsa mesifa ea pectoral mosebetsing. Haeba o hloka ho nolofatsa mosebetsi, beha matsoho feela holim'a lebanta la hau. Khetho ena e tla boela e be bonolo ho boloka botsitso haeba u fumana ho le thata ho leka-lekanya lehlabathe ka mor'a ho sesa. Ha u ntse u phefumoloha, theola ho ea fihla lehlakoreng la 90-degree ka lengole le ka pele. Etsa bonnete ba hore ha e fanyehe holim'a monoana, empa e lula hantle ka holim'a serethe sebakeng se tlaase-tlaase. Ha u ntse u phefumoloha, nyolohela mokatong o ka holimo, u tsoele pele ho hatella matsoho a hau khahlanong le e mong.
Palo ea ho pheta-pheta: 20-30
Palo ea mekhoa: 2 bakeng sa leoto le leng le le leng
E koetlisitsoeng: mesifa ea lirope le likoti, mesifa ea pectoral, ho leka-lekana
Ho leka-lekana: "eagle pose"
Ka mor'a matšoafo a hau, phefumoloha ka makhetlo a mabeli 'me u phomole hanyenyane. Fetisetsa boima ba hao seretheng sa hao se letona, lahlela leoto la hao le letšehali holim'a lengole la hao le letona, 'me ka monoana oa hao oa le letšehali, leka ho hokella lethekeng la leoto la hao le letona. Tobetsa maoto a hao hammoho ka thata ka hohle kamoo ho ka khonehang e le hore ho se ke ha e-ba le likheo pakeng tsa lirope tsa hau. Hona joale kopanya matsoho a hau ka tsela e ts'oanang - letsoho le letšehali le pota-potile le letona ho tloha ka tlase, liatla hammoho. Otlolla lesapo la mokokotlo, kopanya mahare a mahetla 'me u koale mesifa ea mpa. Fokotsa mahetla a hao hole le litsebe tsa hau ka hohle kamoo ho ka khonehang, 'me ka menoana ea hao, ho fapana le hoo, u otlolle ho fihlela ho otlolla ka mokhoa o itekanetseng karolong e ka holimo ea trapezoid. Khetha ntlha efe kapa efe e tsitsitseng ka mahlo a hau (mohlala, sekepe se hole) 'me u nahanisise ka eona - sena se tla u thusa ho tsepamisa maikutlo ho leka-lekana. Phefumoloha ka botebo le ka ho lekana. Haeba ho le thata haholo ho boloka botsitso lehlabatheng, joale o ka ema holim'a rug kapa thaole.
Nako: Metsotso e 1-2
Palo ea mekhoa: 1 ka lehlakoreng le leng
Koetliselitsoe: ho leka-lekana, bokhoni ba ho tsepamisa mohopolo, mesifa ea serope le ea mahetla
Cardio: ho qhoma
Bakeng sa boikoetliso bona ba cardio, o hloka thapo e tloaelehileng ea ho tlola. Ho bonolo ho e fumana ho e 'ngoe ea mabenkele a lebōpong la leoatle, kapa u ka e nkela sebaka, mohlala, ka thapo e teteaneng kapa seaparo se selelele sa seaparo. Ntho e ka sehloohong ke ho khetha bolelele bo nepahetseng: thapo e kentsoeng ka halofo e lokela ho ba hoo e batlang e lekana le sebaka se tsoang sefubeng ho ea lirethe, tabeng ena e tla ba e nepahetseng bakeng sa bophahamo ba hau. Qoba ka lirethe tse phahameng 'me u leke ho lula ka menoana ea hau ho e-na le ka leoto lohle la hao. Hopola hore lehlabathe ke ntho e eketsehileng e thatafatsang lenaneo la rona, kahoo ho bohlokoa haholo ho latela mokhoa o nepahetseng. Likarolo tsa lengole le maqaqailaneng li lokela ho ts'oaroa ka bonolo, u se ke ua li lumella hore li fetele holimo. Abs e tsitsitse, 'me mokokotlo o lula o otlolohile.
Nako: metsotsoana e 20-30
Palo ea mekhoa: 4-5
E koetlisitsoeng: mamello, mesifa ea maoto le letsoho
Matla: ho sotha mmele.
Matla: ho sotha mmele
Lula holim'a lehlabathe leo ka pel'a hao le tšela maoto a hao. Beha matsoho holim'a hlooho ea hau, theola mahetla a hao fatše 'me u kopanye mahare a mahetla hammoho ka thata. Inhale 'me, ha u ntse u phefumoloha, fetola' mele oohle o ka holimo, hlooho le matsoho ka hohle kamoo ho ka khonehang ka lehlakoreng le letona. Leka ho boloka maoto le pelvis ea hau sebakeng se le seng, lesela le letšehali le ntse le hatelloa ka thata fatše. Otlolla mokokotlo, ho lelefatsa molala, boloka matsoho a hao hantle ka holim'a hlooho ea hau. Eketsa khatello ka liatla tsa hau hammoho. Ha u ntse u kenya letsoho, khutlela sebakeng sa ho qala, ebe u etsa se tšoanang ho ea ka letsohong le letšehali bakeng sa ho pheta-pheta ho le mong. Ho etsa hore ho be thata le ho feta, etsa li-twist ka maoto a otlolohileng ka pel'a hau (maoto ka bophara ba mahetla a arohane) le / kapa o otlolle matsoho a hau ka mahlakoreng a fapaneng.
Palo ea ho pheta-pheta: lipara tse 15-20
Palo ea mekhoa: 2-3
E koetlisitsoeng: mesifa ea morao, mesifa ea mpa ea oblique le mesifa ea mahetla
Ho leka-lekana: V-stabilization ("sekhutlo").
Tekanyo: V-stabilization ("sekhutlo")
U lutse holim'a marako a hao, otlolla mokokotlo oa hao 'me u phahamise maoto a hao a kobehileng fatše e le hore leoto la hao le ka tlaase le be boemong bo otlolohileng. Itšehe ka tlas'a mangole 'me u tiise abs ea hau ha u ntse u leka-lekanya mohatla oa hau. Ebe u leka ho tlohela maoto ka metsotsoana e seng mekae ebe u otlolla matsoho a hau pele. 'Mele le letheka li lokela ho bōptjoa joaloka tlhaku ea Selatine V. Ho phefumoloha ha ho khelohe. Haeba ho le thata ho boloka boemong bona ka lekhetlo la pele, o ka ama hanyenyane ka liatla tsa maoto a hau.
Nako: metsotsoana e 20-30
Palo ea mekhoa: 3-4
E koetlisitsoeng: ho leka-lekana, abs le mesifa e ka pele ea serope
Cool Down: Ho otlolla
Joalo ka boikoetliso bofe kapa bofe, lenaneo la rona le lokela ho phethoa ka ho otlolla ho khutlisa mesifa e sebetsang kapele le ho theola lebelo la pelo ea hau. Ho phefumoloha ho tebileng le ho tsoa butle-butle, ho kopantsoe le maemo a bonolo a ho otlolla lehlabatheng, ho tla u thusa ho phomola le ho ikutloa u lumellana le tlhaho hape.